Building Better Bones
Our ‘Building Better Bones’ program includes twice weekly bone loading classes held at Goodlife Gym Graceville under the guidance of our Senior Physio Meredith. Classes are held Monday and Thursdays between 1 – 2pm. $45 per class. Health Fund rebatable. Limited Spaces available. Call now to book.
Benefits of exercise on your bone health
Low bone mineral density is a weakening of the bones which commonly occurs as people get older. It is most common in post-menopausal women, but can affect younger women and men too. Low bone mineral density makes it much easier to break a bone, even with a minor incident such as stepping awkwardly down a step, or tripping.
Low bone mineral density is usually caused by a variety of factors, including changes in hormones as women go through menopause (or reduced males testosterone levels), inadequate calcium and vitamin D, genetics, and a lack of adequate bone loading across the life span.
Whilst some of these factors are difficult to influence (such as genetics), adequate bone loading can readily be achieved at all stages of life. For young people who are still growing, it is important to engage in a variety of physical activities that expose their bones to new loads as this is what causes bones to adapt and get stronger. This includes sports and activities that involve running, jumping/landing, changing direction and resistance exercises/weights.
A great way to minimise the risk of having low bone mineral density in older adulthood is to develop really strong bones in childhood and adolescence! If you’ve passed this phase then fear not, you can (and should!) still load your bones effectively in adulthood.
For adults, bones still respond well to impact activities (jumping /landing, running with direction change) and weight training. The World Health Organisation recommends at least 150 minutes of moderate intensity physical activity per week for people aged 18-64 years, with at least two strength training sessions per week. For bone health, this strength training needs to be quite heavy, so requires good technique and gradual progression to avoid injury.
For older adults (> 65 years), the maintenance of good bone mineral density is even more important as at this time of life the decline in bone mass is even more rapid. Weight training continues to be very important at this stage of life, again with good technique and gradual progression, and often under guidance of a health or fitness professional to prevent injury.
The risk of falls also increases in this age group due to reduced balance and diminishing eyesight, so additional exercises to improve balance and reduce falls risk are often necessary. This may include Yoga, Tai Chi or specific balance classes.
Overall, it is important to load bones adequately across the lifespan by doing a variety of impact and weighted activities. Try to choose things that you enjoy with the support that you need so that you can keep them up in the long term!
7 Physio tips for maintaining health and wellbeing when returning to work
The festive season is over, and with the end of the holidays many Australians will be returning to sitting at a desk for extended periods of time, which research has shown to have a serious impact on well-being. The Australian Physiotherapy Association (APA) is urging employees and employers alike to ensure their health isn’t compromised in the post-Christmas return to the office.
There’s no doubt about it, coming back to the office from extended time off can be a struggle. Upon returning to work, it’s important – for both physical and mental wellbeing – not to revert to long, uninterrupted periods of sitting.
Besides potentially causing musculoskeletal problems such as neck, shoulder and lower back pain, sedentary behaviour has also been associated with an increased risk of developing Type 2 diabetes, heart disease, obesity and certain types of cancers.
Dave Hall, Chair of the APA Occupational Health group, says ‘Building movement into your working day can be a big step towards increased health and productivity’. Some of Dave’s tips for maintaining movement in the workplace include:
1. The simple act of just standing up every half hour and having a five second stretch can make an immense difference.
2. Take phone calls standing. Use phone calls as a trigger to stand & talk.
3. Drink plenty of water. Better hydration means more frequent need to go to the bathroom, as well as the need to fill up the water glass (i.e. plenty of short burst walking).
4. Build a coffee / tea break routine into your day, e.g. coffee 10am, tea at 3pm. The body likes routine and after a while you will crave these breaks, which means they in turn will become an integral part of your work day.
5. Walk over to talk to a colleague rather than sending an email.
6. Move the bin & printer away from your desk so you need to walk to them.
7. Walk to and from work or the train / bus stop, or park further away.
Physiotherapists are highly qualified in prescribing exercise programs for all sorts of scenarios, including injury prevention, chronic disease and pain management, as well as to aid general fitness and well-being. Call the Pain Slayers at Graceville Physio today to make an appointment.
Dave Hall, 2019, Australian Physiotherapy Association website
We offer massage appointments Monday to Wednesday with our fabulous therapist Jeannette!
If you have poor posture, sit at a desk all day, stressed or struggling to get a good nights rest then a massage could be good for you!
We offer 60min, 45min and 30min appointments. Call to Book!
OUR EVENING CLINICAL EXERCISE CLASS IS BACK!
Our evening clinical exercise classes have recommended for 2020. This class is currently held on Wednesday evenings from 6 – 7pm. This mat based class is run by our Physio Gabi. This is a great class for people needing core strengthening, particularly if you have suffered from back pain in the past. We keep our classes small so that you receive lots individual attention. Call now to book.